November 4, 2021

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20211104

Back Squat 3×4 (Weight)

1 set of 4 @85% 4RM

1 set of 4 @90% 4RM

1 Set of 4 @95% 4RM

score heaviest

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

2 Rounds of Cindy

Cindy:

5 Pull-ups
10 Push-ups
15 Air Squats

Then Run 200 meters

05.21.22 Metcon (Time) 50-40-30-20-10 Calorie Row Ab-mat Sit-Up Burpee

05.20.22 Split Jerk (Split Jerk 5,5,5,5,5 Building to 70%) Metcon (Time) 5 Sets 10/8 Cal Echo Bike Sprint

6am – 6pm

7am – 5pm